road trip yoga!

Nothing like a few solid hours in the car to make your back ache, your hamstrings cramp and your hips seize. As the driver, there's not much maneuvering and stretching you can really do during the car ride, but there are definitely a few adjustments you can make for alignment and everyone can participate in some rest stop yoga! 

SEATING POSITION: When you're in the car for hours at a time, it's important to think about proper seating position. Though some car seats are naturally more comfortable than others, you can make adjustments for better alignment. 

1) Ideally, the hips should be higher than the knees to allow length in the front hip flexors. Use a folded blanket to sit on if you can't adjust the seat accordingly.

2) Sit about arms-length away from the steering column, (for safety and comfort) with shoulders down away from the ears. Most people sit FAR to close. 

3) Though many people think good posture means 90º, the back of the seat should not be at a right angle but just slightly reclined, so as not to strain the angle in the lower back.

4) If you have cruise control, use it! You probably already do, but know that the more you can utilize cruise control, the less one leg is left extending for the gas and brake. Setting a speed will help you be more symmetrical, give you better gas mileage and allow you to move around a bit. 

5) Make tiny adjustments to your overall position as you drive to keep from cramping up. 

FOR YOUR ACHING BACK: 
When I'm driving, one of the first places I feel discomfort is my lower back. A tight lower back can contribute to sore hips and hamstrings, so this is a good place to start.

Ragdoll Pose: Fold forward with the chin tucked to the chest, lengthening and stretching from the tailbone. REALLY let the knees bend here to get the back stretch. Otherwise, you'll be stretching your hamstrings.

Child's Pose: Knees wide or close, tops of toes touching. Rounding out the whole spine in this way feels great after being seated.



FOR THE HAMSTRINGS:
As a runner, my hammys are already challenged, so sitting for long periods of time is a surefire way to shorten them even further.

Downward Facing Dog: Hit up a Down Dog to open the backs of the legs. Focus on getting the tailbone up high, bending the knees if you need to. You can also try a supported version by just propping your hands on your car.  

Bonus spinal and shoulder stretch, too! Ahh...

Pyramid Pose: Keep both hip bones pointing forward to assure proper pelvic alignment. For less stretch, scoot the feet closer together, for more, widen them front to back. Breathe!

FOR THOSE HIPS:
Nothing will make you cranky like tight hips. 

Stacked Log Pose: Knees bend at a right angle (or less, if tight) stacking one leg on top of the other. This will probably feel intense, but amazing after a long trip.

Bonus: If you're a passenger, you can practice this one right in the car!

Pigeon Pose: Aaaaaw yeeeeah! Be sure the foot stayed flexing in toward your shin.

I would save this one for when you arrive at your destination because I can assure you, you will NOT want to get back in the car.



When in doubt, just shake it out as best you can. Squirming around and doing whatever feels good is usually quite effective. Just remember that breathing is STILL the most important part so that all these sore muscles can get the oxygen and blood they need to relax. Hope you all can get away sometime and relax, too! Namaste!

Click to be taken to Wholehearter Yoga Website.

10.5 tips for beginner yogis

Starting out with yoga (or even thinking about trying it) can be overwhelming. I know, we've all been there! I remember trying to navigate my very first yoga class, so different than the aerobics class I took earlier that week. I could tell that I was supposed to be relaxing, but was I really breathing right? Was I doing the poses perfectly? Could other people tell it was my first class? I felt like it was glaringly obvious that I was a newbie. I had so much to learn and unlearn. :)

Regardless of how welcoming the yoga community is, we all still feel like this sometimes.

It didn't take me long to realize that yoga isn't at all about perfection. But over the years, I've found that many practicing yogis and non-yogis alike still share the same basic concerns, habits, misconceptions and frustrations. Sometimes we can all benefit by 'taking a step back' and acknowledging all that yoga really is and is not!

1.) Inherent flexibility will not give you any advantage. Read that again. You do not have to be flexible to do yoga! Flexibility and mobility is just one of many GOALS of yoga, but everyone's body is different. There will always be certain poses that some people can do and others can't, regardless of however you define "flexibility." So stop comparing yourself to those around you because being able to stretch like Gumby will absolutely not make you or your yoga practice any better! (Though I always thought Gumby was pretty cute.)

2.) Focus on your own practice. When you first start yoga, this can be challenging. You'll need to stay focused on the instructor for a while to learn the poses. But once you're a bit more comfortable, work to drop your ego and never mind how you look in a pose, what you're wearing, what you're doing after yoga or what anyone else around you is doing. This is a time to get away from stress, comparison and daily life. Turn your attention inward and focus on your present mind and body.

3.) Everyone mixes up right and left sometimes, so don't worry. There are just some days that you, your neighbor or your teacher cannot seem to delineate left from right. No big deal! If you make a mistake, just be sure to visit both sides for asymmetrical poses to keep your body in balance.

4.) Stay calm when you trip, stumble or fall on your face. To reiterate #2 and #3, everyone is focused on their own practice and mistakes are part of learning, so don't be embarrassed or frustrated! Sighing in frustration, shaking your head or throwing a quiet mini-tantrum is only going to distract others and make it harder for you to stay present in your practice. Just chill out, take a few focused breaths and slowly try again or take a break in Child's Pose until the class moves on

5.) Don't worry about advanced poses. It might be tempting to turn your yoga into something it's not: a platform to show-off your athletic prowess. It's okay to have a goal pose and be proud of your achievements, but you must learn to totally accept wherever you are right now. Never be ashamed to rest or skip any posture you're not comfortable with. Your practice will naturally build over time.

6.) Take a few minutes a day for yoga. Just a little each day (a few of your favorite poses or just some breathing practice) will help your mind and body more than 1 long class once or twice a week. Give yourself peace and quiet to just tune-in to your body, mind and emotions for the day. Every little bit counts.

7.) Leave the baggy clothes at home. There is a fine line between yoga clothes and pajamas, so it might be tempting to wear that big loose t-shirt or a comfy baggy shirt that makes you feel like a trendy yogi. But trust me, as soon as you try your first Forward Fold or Downward Facing Dog, that not-so-awesome baggy shirt will flip up over your head, blinding, smothering and annoying you for the duration of class. Stick with fitted tops.

8.) Clean and dry your mat. Don't suddenly be ashamed if you haven't thought of it yet, but yes, yoga mats get dirty and yes, they should be cleaned every once in a while. Be careful what you use to clean your mat (more on that here) and keep in mind that full drying time can vary from 24 hours to 3 days depending on the type of mat. Sometimes a mat might feel dry to the touch until you get into your practice, so if your mat ever feels damp or slippery, please don't hesitate to ask for a spare for a safe and comfortable practice.

9.) No judging. You might hear gentle reminders in your yoga class to "leave the ego at the door," "stay present in your own practice" or reassurance that "no one is judging you." In yoga philosophy, ahimsa—often translated as "non-violence" or "non-harming"—is a very important practice of cultivating an attitude of loving kindness, contentment, or non-judgment. We use this to create a welcoming atmosphere in the studio for ourselves and others. So no one has to wear that "newbie" sign around their neck. :)

10.) Ask questions and make requests! Your yoga teacher really loves yoga and only serves to suggest poses and facilitate your learning. If something doesn't feel right, you have an idea or you're curious about why we do certain things we do, please let your teacher know so that he/she can help you improve your practice! If you do not practice with a teacher, I would encourage you to seek one out in your area that gets you excited about yoga. There are many types of yoga and teachers of all kinds, but it's important to have someone to correct your mistakes, help you in your journey and guide your practice.

10.5) Always respect regular class etiquette and your fellow students. This tip didn't deserve to be a full #11 tip because it's only common courtesy. Arrive early or on time for class, do not bathe in overbearing perfumes, be quiet and turn off your cell phone. Duh!

Hopefully these tips are encouraging for your yoga practice. Use them to deepen your understanding of real acceptance among the yoga culture. Save them, pin them, think about them or meditate on any that challenge you. We could all use occasional little reminders for the simple things sometimes, so don't forget these basics! Namaste <3